Cookies And Cream Protein Recipes

Cookies And Cream Protein Recipes

Cookies And Cream Protein Recipes that are all new for 2018.

These are 100% Keto friendly, taste great and are all easy to make.

I’ve put together 14 all new recipes for my fit friends to enjoy the great taste of Cookies And Cream Protein.

This is to help celebrate the SUPER SALE I’m having on my Cookies And Cream Protein.

Click Here To Get The Recipes Now In PDF or Word Format:

(Sorry – Continental US Residents / Mailing addresses only right now)

Cookies And Cream Recipes Included

  • Thin Mint Cookie Shake
  • Hot Chocolate
  • Mocha Frappuchino
  • Coconut Caramel
  • PB Cookies and Cream
  • Banana Cookies and Cream
  • Chocolate Cookies and Cream
  • Cookies and Cream Ice Cream Fluff
  • PB/Banana Cookies and Cream Shake
  • Cookies and Cream pancakes or waffles
  • Vanilla Bean Cookies and Cream
  • Cookies and Cream Mug Cake
  • Cookies and Cream Protein Balls
  • Thin Mint Chocolate Cookie Shake
super bowl recovery

Super Bowl Recovery Plan

Super Bowl food, parties, snacks… regrets.

If you’re like a lot of people, you’re over-indulging right now while watching the Super Bowl.

You might have a food hangover tomorrow. And not just the stuff hanging over your belt.

Your pants are tighter. Your shirt is tighter, you feel icky, you have LOTS of regret.

Thoughts like, “Why did I eat that 4th piece of pizza?” or “I ate how many chicken wings” might even come to mind.

If you’re a scale jumper, you know who you are, you might even be cursing yourself tomorrow morning!!

You will notice that your weight will be up after the weekend festivities.

If you indulging, stop it there… don’t over-indulge.

For those of you professional dieters, you’re likely trying to do some kind of math to figure out how in the world you are going to exercise off 3 -5 lbs of pizza x beer + nachos – water / chicken wings + chips (insert a lot of math lingo here) = WEIGHT GAIN!!

For those that have been at this weight loss game for a while you will know that a pound of fat is about 3500 calories and with your rough estimate there was no way that you scarfed down that many calories this weekend.

Maybe you didn’t and I really hope you didn’t eat over 3500 calories. So, why the weight gain???

Drum roll please…………


All of that party food tends to be loaded with sodium.
Women have a terrible time with hormones and water weight.
Men will be feeling the super bowl belly in the morning as well!

Oh and all that sauce, alcohol, sweetness…. it’s all sugar.

Don’t stress, I have your post super bowl binge recover plan.

How to overcome this….well, exercise and proper eating.  You need to move your body! Oh and don’t use excuses like super events to sacrifice sound nutrition in the first place!

Don’t just talk about how you want to be fit.  Become fit.  Show up and do what has to be done!

Here are some other steps to take to get back to your pre-super-bowl weight:

Action Step #1:  Water, water and more water.  That is your drink of choice. You need at least 3-4 litres to flush that sodium out.

Action Step #2:  Add 2-3 cups of dark leafy greens to your food intake today (spinach, kale, etc)

Action Step #3: Workout!!! You need to sweat out that sodium and fat.

Action Step #4: Have a protein shake (add in some spinach).  Feed your muscles the nutrition they need.

Action Step #5: REPEAT tomorrow and the next day!!

Enjoy the rest of the game.

Looking to lose weight and feel great?

Check out the Flexible Keto System

collards kale

Kale Is Good But These 10 Greens Are Better

Kale is considered a super food and for good reason. It has some mighty good legs to stand on when it comes to nutrients. Everywhere you turn, Kale is being used to super charge shakes, boost salads and strengthen a diets foundation.

As one article said, “Kale is the Shakira of salads and the Lady Gaga of leafy greens.”

Yeah, it’s a rockstar of the food world, but it’s only a rockstar… you want the icons!

In a report published by the Centers for Disease Control, Kale was only number 15.  This was based on a nutrient density score of 49.07 out of 100.

That’s like being N’Sync. Who wants N’Sync when you can have Elvis, The Beatles, Celine and Chuck Berry?

So let’s meet the real super foods, the stars of the show, that you should consider when you are looking for a powerhouse of nutrients from your greens.

#10 Collard Greens – Nutrient Density Score = 62.49

Live in the south? You’ve probably had Collards. Live in the healthy south you don’t have ham hocks with them. Steamed collards are amazing for reducing cholesterol levels.

#9 Romaine Lettuce- Nutrient Density Score = 63.48

All hail Caesar! Who would of thought that simple Romaine would spank Kale? Better tasting and better for you. Men and women both get benefits from the folate that is in Romaine.

#8 Parsley – Nutrient Density Score = 65.59

It’s more than just a finishing touch on a plate of food for presentation. You know, eat everything and leave the green stuff? Parsley is packed with Vitamin K. And it can aid in appetite suppression. Feeling hungry but your points are high? Chomp on a sprig of Parsley.

#7 Leaf Lettuce – Nutrient Density Score = 70.73

Quiet, unassuming and often looked over for more exotic greens leaf lettuce is nutrient rich. 2 cups will give you your Vitamin K daily intake!

#6 Chicory – Nutrient Density Score = 73.36

Want to live longer than the mean girl you went to high school with? Eat chicory. Don’t know what it is? Code name, radicchio. That cute little ball of red greens with an awesome flavor and loaded with polyphenols. Micro nutrients that can help you live longer.

#5 Spinach – Nutrient Density Score = 86.43

Popeye knew it and you should too. Spinach packs a punch! 180 grams of boiled spinach has more iron than a 6 ounce burger plus spinach can suppress appetite and cravings! Don’t like boiled spinach? There was a reason Popeye always had olive oil. Heat things up a bit and you’ve got a great side.

#4 Beet Greens – Nutrient Density Score = 87.08

Beets are awesome in their own right but the green stuff that grows out of the ground usually gets thrown out. I believe beet greens and parsley hold a support group with each other.
Beet greens are packed with fiber and fiber helps keep you regular and lowers your risk of cardio vascular disease.

#3 Chard – Nutrient Density Score = 89.27

The list of nutrients in chard is amazing. More than 13 different polyphenol antioxidants, including anti-inflammatory compounds that look very promising for protecting you from Type 2 Diabetes.

#2 Chinese Cabbage – Nutrient Density Score = 91.99

You probably know it better as Napa cabbage. There’s enough calcium and iron in a cup of Chinese Cabbage to make a dairy cow cry. Bye Felicia Cow. One of the best things about Chinese cabbage, like all cruciferous veggies, it turns off inflammation markers! That’s a relief for you gut, your joints and your aching back!

And the number one green that will make you forget all about Kale…

#1 Watercress – Nutrient Density Score = 100!!

This is amazing… a perfect score from the vegetable store.
Anti-aging, daily nutrient topping… Watercress has it all and It tastes great.
A perfect add to a salad or a salad all on its own.
Here are a few highlights:

  • One cup has more than 100 percent of the daily recommended amount of vitamin K.
  • A chemical in watercress may help protect against the negative effects of cancer treatment.
  • Calcium, magnesium, and potassium in watercress may help bring down blood pressure.

There you have it. 10 actual super foods that put Kale in its place and will make you better, stronger, faster, healthier. Or at least full of more nutrients that the mean girl from high school.

I hope you enjoyed this and found some value from it.
Remember you can always subscribe to my newsletter to stay up to date on health and fitness information:

Looking to lose weight and feel great?

Check out the Flexible Keto System

Keto Beef And Bacon zoodle recipe

Keto Friendly, Dairy Free, Beef And Bacon Zoodles

Beef and Bacon and Zoodles are all super keto friendly on their own but combine them with some healthy fat and you have an amazing keto friendly meal. Oh and this one is dairy free!

I made this just using one pan and it took about 30 minutes start to finish but if you use a few pans and multitask this meal can be done in about 10 to fifteen minutes!

Here is the complete ingredient list and directions to make awesome keto friendly beef and bacon noodles.


1 Tablespoon Grass Fed Butter
1 Cup Red Onion Sliced
2 Slices of Bacon
1 Medium Zucchini
1 teaspoon of red pepper chili flakes
1/2 teaspoon of garlic powder
1 Medium Zucchini
2 tablespoons of avocado oil (optional)
6 ounces of Steak
1/2 teaspoon salt
2 Cups Spinach
1/4 Cup Marinara or Tomato Sauce (optional)


Over low to medium heat melt the butter and then add the onions and allow them to sweat down until they become translucent.
Stir often. When done remove from the pan and set aside.

Cut the bacon into 1/2 inch slices.
Over medium – high heat allow the bacon to render to your desired level of done. When finished, set aside and drain off the fat.

Spiral cut your Zucchini. Add your spiral cut your Zucchini, garlic and red pepper flakes to your pan and sauté over medium high heat for about 2 minutes or until your desired level of consistency has been reached. Remove from pan and set aside. I don’t use oil for this as the zucchini will sweat out a lot of moisture.
Thus sautee not saute 🙂

If using left over steak have your pan at medium – high heat and simply warm it up. For fresh steak, cook to your desired level of done.
For a crispy texture add oil to your pan and heat it up before adding the steak.

Add the spinach and salt right on top of your steak and allow to wilt stirring constantly.

Add the Zoodles, bacon and onion to the pan and stir all the ingredients together allowing them to incorporate and heat back up.

Mix the sauce with the other ingredients for about 30 seconds just to put it all together.

I hope you love this as much as my family does.

When you make it, please feel free to tag me and let me know your thoughts and if you mixed it up a little to make it your own!

This is one of the recipes in my system for weight loss. A ketogenic based plan but built with flexibility to make a keto lifestyle easier to succeed with.

I hope you enjoy this…let me know what you think with a thumbs up or a thumbs down.

Don’t forget to subscribe to my channel.


Keto effectiveness 10X Your WEIGHT LOSS WITH KETO

Keto Effectiveness: 10 X Your Weight Loss

Keto effectiveness surpasses the results you’ll get with a standard American diet even without exercise. How does 10X more effective sound?

Researchers studied people who have or type 2 diabetes or were at risk of developing it.

The study found that people using a low carb eating plan saw the most health benefits. Even up against diets that included physical activity, the keto effectiveness was far greater.

A keto plan includes getting your calories from healthy fats, moderate protein and low carbs.

I’m not saying I support much of what Kim Kardashian does but she uses a low carb keto diet. In fact lots of celebrities whose job relies on being healthy and looking a certain way love the keo effectiveness.

Back to the study.

The results showed that their weight, body fat percentage, body mass index (BMI), blood sugar levels and ketones were significantly better than the others in the test.

Even their resting metabolic rate was more than ten times than those who ate a standard diet. That’s how fast your body burns energy when it is at complete rest.

Think about that. Keto effectiveness is 10X better even when you are at full rest!

Are All Keto Based Diets The Same?

No. The vast majority include healthy fats, moderate protein and low carb. They also include dairy, advocating cheese and milk products as good sources of protein.

Dairy isn’t a good source of protein. Milk, yogurt and cheese are also highly inflammatory which is a big problem for most people.

Many foods have far better health benefits over dairy including way better protein amounts.

Increased Keto Effectiveness?

The Flexible Keto System is one of the more popular keto based plans that doesn’t include dairy. Most people who have done the Flexible Keto System lose a good amount of weight and an impressive amount of inches in just a couple of weeks.

It is believed that the results increase even more when dairy is excluded.

Check out the Flexible Keto System here.